11/20 WOD – Fran


CrossFit Lehi – CrossFit Class

View Public Whiteboard

Warm-up

(No Measure)

Roll out

200m Row

Crossover Symmetry Activation

20 Supermans or 10 GHD extensions

20 Sit ups

20 Push ups

20 Air squats

20 10m sprints

Group mobility: Cage OHS w/ PVC, air squats w/ rig post, band stretches.

Skill/Strength

Metcon (AMRAP – Rounds and Reps)

EMOM for 10 mins:

4 10m runs

8 Dips (ring or box)

12 Sit ups

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Post WOD

– 3 minutes Spealler stretches

– Crossovery Symmetry Recovery or 3 mins of shoulder mobility stretches.